An Example Of 1400 Kcal On A Chinese Menu


This post is about a daily Chinese menu and is dedicated to people who love spicy and exotic food. Let there be rice!

Such nutrition will be fit for a girl of medium height, who wants to decrease her fat percentage and keep her muscles. If this hypothetical average girl needs 1800 Kcal per day to keep her shape, but decreases her daily rate by 20%, her weight will go down. We strongly discourage eating in the “lose some weight” mindset, because one must draw the line somewhere, and the main thing we have is our health.


Rice with eggs in a Chinese style


Ingredients for 4 portions: 

  • 5.3 oz rice
  • 3 eggs
  • 2 cloves of garlic
  • 2 tsp veg oil
  • 4.4 oz green peas
  • 1 tbsp light soy sauce

Cook the rice for about 10-12 minutes until a softened. Drain it and rinse in cold water. Pour the whisked eggs into the pot and warm them up on the low heat, stirring until they a bit set.

Heat butter in a big wok. Add crushed garlic, finely cut onion, cooked peas and fry everything, stirring during 1-2 minutes. Add the rice into the wok and stir. Add eggs, light soy sauce and stir again. Plate out, top with greens (any you like, but bunch onion is best) and serve.

One portion contains: 160 Kcal | 0.3 oz Protein | 0.2 oz Fat | 0.6 oz Carbs

Second breakfast

Kimchi sandwich and boiled egg


Ingredients for 4 portions: 

  • 4 toasted slices of rye-bread
  • 4 tablespoons fine chopped kimchi
  • 2 boiled eggs
  • 1 tsp black sesame for topping

You can buy kimchi in every supermarket or at a market (or cook it yourself following this recipe).  Next come the simple things: spread the finely chopped cabbage over the bread and lay a cut boiled egg on the top. You can top your sandwich with greens or black sesame.

One portion out of 2 sandwiches contains: 191 Kcal | 0.2 oz Protein | 0.1 oz Fat | 0.4 oz Carbs

 Ginger pop


Ingredients for 4 portions:

  • 4 tbsp brown sugar
  • 4 lemons
  • 3 tbsp ginger
  • 8 cups water

Heat a glass of water in a pan on the middle heat and dissolve sugar in it. Then add the grated ginger and bring the mixture to the boil.

Remove the pan from the fire and leave it to rest for 10 minutes to brew up the ginger syrup. After that add the juice of 4 lemons to the syrup and the rest water, stir everything and serve with large amount of ice.

One portion contains: 68 Kcal | 0.2 oz Protein | 0 oz Fats | 0.5 oz Carbs


Chicken breast in sweet red devil sauce with apple juice and ginger


Ingredients for 4 portions:

  • 32 oz chicken breast
  • 1/2 tsp ground ginger
  • 1 clove of garlic
  • 1/4 cup apple juice
  • two pinches of chili pepper flakes
  • 2 tbsp brown sugar
  • 2 tbsp catsup
  • 1 tbsp apple vinegar
  • 1/2 cup water
  • 3 tbsp soy sauce
  • 14 oz cooked rice

Cut the chicken breasts into small pieces. Fry the meat in a big wok until brown.

In the same wok mix up the apple juice with water, apple vinegar, sugar, soy sauce, ketchup and spices. Heat the mixture, stirring until sugar dissolves, but don’t bring it to a boil.

Put the fried meat into the sauce. When sauce is boiled, slack the fire and continue cooking 20 minutes more. Serve the chicken hot with cooked white rice.

One portion (15 oz) contains: 551Kcal | 2.6 oz Protein | 0.3 oz Fat | 1.5 oz Carbs


Chinese honey peaches


Ingredients for 4 portions:

  • 6 peaches
  • 2 tbsp sugar
  • 1 tbsp honey
  • 1/3 tsp cinnamon

Wash the peaches, blanch them and peel. Cut the fruits into halves and remove the pits.

Steam them for 10 minutes in the following way:  if you don’t have a steam stock pot, take any pot where you can steam mount a deep bowl. Pour water in the pot and drizzle the bottom of the bowl with 1 teaspoon of sugar. Lay the peaches’ halves out into the bowl and cover with 1 tbsp sugar.

Carefully remove the bowl from the pot and drain the isolated juice into a separate container, lay out the peaches on the dish. Pour 3 tablespoons of water into a stewing pan and add the rest of the sugar. Cook on a lower heat during 10-15 minutes. Add honey, cinnamon and peach juice into the syrup. Cook until the syrup is ropy and viscous. Pour the peaches with the syrup and cool.

One portion out of 2 peaches contains: 133 Kcal | 0.03 oz Protein | 0.007 oz Fat | 1.1 oz Carbs


Sweet rice with garlic, shrimps and ruccola


Ingredients for 4 portions:

  • 3 tbsp rice vinegar*
  • 18 oz cooked salt free Jasmine Rice
  • 1 tbsp brown sugar
  • 1.8 oz ruccola
  • 1/2 tbsp sesame oil
  • 8 cloves of garlic
  • 1 tbsp fish sauce
  • 1.5 lemon
  • 11 oz shrimps
  • a bunch cilantro

Cook the jasmine rice in a separate pot. Heat the wok and pour sesame oil in it, slightly fry the finely cut garlic, but don’t over fry, otherwise the garlic will taste bitter.

Crush juice from two lemons; add fish sauce, rice vinegar, sugar and shrimp. Stew everything until the juice-vinegar-oil soup boils; as it started boiling slack the fire.

During this time the rice must be almost cooked. Don’t bring it to the full readiness. It’s simple. Just cook it less time than it recommended.  You should try to finish all the manipulations with the juice and shrimps by the time the rice is cooked.

Throw the ruccola, cilantro into the boiling soup and add the rice with the rest of water, if there is some. Mix up the rice with shrimps and soup. Cover the wok with the lid and turn off the fire. Leave the rice brew for 2-3 minutes. The rice will get the desired consistency and will be soaked by the sauce.

*If there is no special sushi sauce in your kitchen, you can solve this problem, mixing up the ordinary rice vinegar with samshu and sugar. If there is no samshu in your kitchen, sweet sherry will suffice to be a palliative.

One portion contains: 308 Kcal |0.6 oz Protein | 0.2 oz Fat | 1.5 oz Carbs 


Total: 1411 Kcal | 3.7 oz Protein | 0.9 oz Fat | 5.5 oz Carbs


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